Canyon Ranch - Brain Fitnesshttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness
en11 Ways to Boost Your Brain Powerhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/11-ways-boost-your-brain-power
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<div class="field-item even">Easy ways to give your brain a workout </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
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<div class="field-item even">Canyon Ranch Staff</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
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<div class="field-item even"><a href="/tucson/resort/our-experts/param-dedhia-md">Param Dedhia, M.D.</a></div></div></div><div class="article-date-created clearfix">Published: August 6, 2012 </div><div class="field field-name-field-updated-on- field-type-date field-label-inline clearfix">
<div class="field-label">Updated on:&nbsp;</div>
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<div class="field-item even"><span class="date-display-single">December 18, 2013</span></div></div></div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p>Like other parts of the body that show signs of aging—a softer midsection, weaker muscles—your brain also declines as you get older. And while you can’t put your brain on a treadmill or give it a set of dumbbells to lift, there are some proven techniques that can help keep your brain fit. Even if you feel sharp and clear-headed, these tips can help you strengthen your mental acuity:</p>
<ul><li><strong>Move more. </strong>Exercise increases blood flow and oxygen to the <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/your-brain-exercise">brain</a>, and the more blood flow and oxygen your brain gets, the more cells it can form and the more nourishment it can supply those cells, literally feeding your brain. Studies suggest that people who exercise regularly are more likely to have better cognitive skills and memory. Aim for 30 to 60 minutes of activity every day, whether it’s a gentle yoga class, a <a href="/your-health/fitness-movement/activities-sports/walking/hiking/10-tips-beginner-hikers">hike</a> or a walk in your neighborhood.</li>
</ul><ul><li><strong style="line-height: 1.538em;">Get good rest.</strong><span style="line-height: 1.538em;"> “Sleep quality and quantity is a key opportunity for better brain health,” says Param Dedhia, M.D., a sleep expert at Canyon Ranch in Tucson. Sleep helps consolidate our memories, improves our attention and soothes our negative emotions. Most of us need seven to nine hours every night; if you’re not getting that, try the techniques in our story </span><a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/sleep-and-your-health/bank-better-night-sleep" style="line-height: 1.538em;">Bank a Better Night of Sleep</a><span style="line-height: 1.538em;">, like reducing artificial light before bedtime and cutting down on caffeine.</span></li>
</ul><ul><li><strong>Discover a new hobby.</strong> By learning how to do something new, whether that’s a new kind of puzzle, knitting, mah-jongg, playing the piano, <a href="/your-health/fitness-movement/activities-sports/dance/the-health-benefits-dancing">dancing</a> or photo editing, your brain generates new neurons and synapses. One study found that learning a second language may increase the density of gray matter in the areas of your brain responsible for attention and memory.</li>
</ul><ul><li><strong>Find your Zen place. </strong>Chronic stress can increase levels of the hormone cortisol in your brain, which can disrupt the activity of neurotransmitters, making it harder for you to access memories you already have or to make new memories. Mindful meditation, massage and <a href="/your-health/fitness-movement/flexibility-balance/yoga/learn-love-yoga">yoga</a> are a few ways to reduce cortisol levels, which may improve your capacity to pay attention and boost your memory.</li>
</ul><ul><li><strong>Keep a food journal. </strong>Some people may experience “brain fog” after eating <a href="/your-health/food-nutrition/understanding-nutrition/what-healthy-diet/the-truth-about-carbs">starchy or sugary foods</a> because those foods can cause swings in blood sugar levels, and when blood sugar is too low, the brain doesn’t get enough energy. By paying attention to how you feel one to three hours after you eat, you can identify any foods that may interfere with your brain function.</li>
</ul><ul><li><strong><a href="http://www.canyonranch.com/your-health/health-healing/brain-fitness/brain-superfoods">Stock up on brain foods</a>.</strong> Herbs, spices and green tea contain potent antioxidants and anti-inflammatory compounds that may protect brain cells from the damage that can be caused by degenerative diseases like dementia. Turmeric, for example, contains a compound called curcumin, which has been linked to a lower Alzheimer’s risk. In addition, foods rich in omega-3 fatty acids, such as fish (like salmon, mackerel and sardines) and flaxseed, reduce <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/inflammation-the-silent-risk">inflammation</a> and are important for cognitive skills.</li>
</ul><ul><li><strong>Live with purpose.</strong> Having goals and feeling a sense of purpose in life seems to help people stay mentally fit. One study showed that people who lived life with goals were less likely to develop Alzheimer’s disease.</li>
</ul><ul><li><strong>Be a social butterfly.</strong> People with <a href="/your-health/mind-spirit/cultivating-happiness/relationships-intimacy/the-health-benefits-friendship">strong networks of friends and families</a> have a lower risk of developing dementia. Just having a conversation with someone can help, so pick up the phone and call your cousin or make plans to meet a friend for lunch once per week.</li>
</ul><ul><li><strong><a href="http://www.canyonranch.com/your-health/food-nutrition/healthy-weight/what-healthy-weight/aiming-your-healthy-weight">Watch your weight</a>.</strong> Obesity, type 2 diabetes and high blood pressure are all linked to an increased risk of dementia. Talk to your doctor about a healthy <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/weight-and-your-health/why-your-body-mass-index-matters">body mass index</a> for you and how much you need to eat and exercise to reach that weight.</li>
</ul><ul><li><strong><a href="http://www.canyonranch.com/your-health/mind-spirit/managing-lifes-challenges/handling-stress/chronic-stress-and-your-body">Care for chronic conditions</a>.</strong> Stay on top of any health conditions you have, and review your medications regularly with your doctor. Some medications can impact memory, so be sure to let your doctor know if you’re experiencing any problems.</li>
</ul><ul><li><strong>Focus on vitamins.</strong> All vitamins and minerals are important for brain health, but research has shown that vitamin B12 is especially beneficial in boosting thinking, reasoning and memory skills. A lack of B12 can lead to demyelination—a loss of the myelin sheath of the synapses between neurons in the brain—which impairs cognitive abilities. Adults should consume at least 2.4 micrograms daily. Meat, fish, fortified cereals and milk are good sources of B12. (For example, a cup of low-fat milk contains 1.2 micrograms of B12.) You should also consume foods that are rich in vitamin B6 (chickpeas and salmon are just a couple of good sources) and folic acid (spinach and fortified cereals). The combination of these three vitamins in the diet has been shown to help reduce levels of homocysteine, an inflammatory protein associated with neurologic inflammation and disease.</li>
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<div class="field-label">Reference(s)&nbsp;</div>
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<div class="field-item even">AARP.org</div> <div class="field-item odd">Alzheimer&#039;s Association</div> <div class="field-item even">Mayo Clinic</div> <div class="field-item odd">National Institutes of Health</div> <div class="field-item even">University of Maryland Medical Center</div></div></div>Mon, 06 Aug 2012 17:10:32 +0000JaynaMaleri1364 at http://www.canyonranch.comEnergy Therapies for Brain Healthhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/energy-therapies-brain-health
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<div class="field-item even">These complementary medicine approaches can be helpful tools in your fight against an aging brain</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S.</div></div></div><div class="article-date-created clearfix">Published: December 18, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p><em>This article is adapted from </em><a href="http://shop.canyonranch.com/collections/books-and-dvds/products/30-days-to-a-better-brain"><em>30 Days to a Better Brain</em></a><em>, by Richard Carmona, M.D., M.P.H., F.A.C.S., president of the Canyon Ranch Institute and a former Surgeon General of the United States. </em><br /> </p>
<p>Conventional Western medicine is only one approach for maintaining and improving health, particularly when it comes to the brain. Many other effective therapies exist that have been used for hundreds, if not thousands, of years and developed in other parts of the world.</p>
<p>Today, the most advanced doctors and researchers are uncovering the science behind many of these ancient techniques and are learning specific ways they can be incorporated into an approach that is referred to as <em>complementary</em> <em>medicine</em>, the blending of ancient practices and modern medicine to achieve the best results for treating or preventing illness and promoting health and well-being. In fact, members of the Canyon Ranch staff are at the forefront of this research.</p>
<p>Energy therapies are particularly promising. They may be effective for inducing relaxation, and when we can fully relax and let our anxieties dissipate, our cognitive function can increase. We do not wholly understand the mechanism through which energy therapies encourage the relaxation response, but it has been clearly shown that they do in some patients. Let’s discuss a few energy therapies that may improve brain health.<br /> </p>
<p><strong>Energy Medicine</strong></p>
<p><a href="http://www.canyonranch.com/your-health/health-healing/healing-therapies/energy-based-healing/energy-healing-better-health">Energy healing practices</a> work to balance and clear our internal flow of subtle energy, known as chi in China, as prana in India, and by other names in many other cultures. They address restoration and achieving balance for the brain and the body. Professionally trained energy healers use nothing but their hands during hands-on healing and therapeutic touch. Practitioners channel ambient energy through their hands to the patient.</p>
<p>The brain registers and can respond to another person’s electrical signal, or energy. If the brain is registering changing electrical fields, then it’s possible that it is biochemically changing. Research also shows that one person’s brain can affect the electrical activity of another person’s brain; this is true of people who are personally connected, such as friends or family members, and of healers working with patients.</p>
<p>People will typically report that they feel very relaxed, very peaceful after a session of energy healing. Energy healing techniques have also been used for people who have brain-related diseases or dysfunctions. Studies are currently being done using energy healing with people who have multiple sclerosis (MS), are recovering from concussions or have brain trauma. And researchers are studying using energy healing to reduce distress in order to improve cognitive functioning for those with dementia.</p>
<p>The following 15-minute exercise can connect you with your own capabilities as an energy healer. If you can repeat it regularly, you may feel more energized, calm and clear.<br /><br />Sit comfortably with your hands, palms up, resting on your thighs. Invite the universal positive and healing energy that flows all around us and in us to enter your body. Visualize this energy passing from your brain, through your heart and body and out your hands. Direct this peaceful healing energy to a person, an animal or the whole world. Imagine this energy cycling in you, coming out of you, going to another person and then coming back.</p>
<p>If you decide to visit an energy healing practitioner, you can learn more about different practices in our articles <a href="http://www.canyonranch.com/your-health/health-healing/healing-therapies/energy-based-healing/the-transformative-power-healing">The Transformative Power of Healing Touch</a> and <a href="http://www.canyonranch.com/your-health/health-healing/healing-therapies/energy-based-healing/the-healing-power-reiki">The Healing Power of Reiki</a>.<br /> </p>
<p><strong>Acupuncture</strong></p>
<p><a href="http://www.canyonranch.com/your-health/health-healing/healing-therapies/eastern-medicine/finding-health-and-balance-acupuncture">Acupuncture</a> is an ancient Chinese modality that has successfully been practiced for thousands of years and has been used by and studied in Western medicine—for example, at the National Institutes of Health. It is used to maximize energy and functioning throughout the brain and the body. In Chinese medicine, the body is thought to contain distinct internal pathways, or meridians. When these meridians become inactive, energy is blocked within the body, and health problems arise. Acupuncture moves chi, or a vital force, throughout your body and keeps the flow of energy going.</p>
<p>This ancient practice is thought to be useful in promoting overall brain health. Acupuncture can be effective for the brain because it taps into nerves on the body, primarily in the hands and feet, that are linked to the brain via the central nervous system. For example, receiving an acupuncture treatment in a toe affects your brain because of the connection of the nerves of the toe to the spinal cord, which is connected to the brain. In China, acupuncture continues to be used alongside Western medicine for a very large percentage of people who have neurological issues including stroke, dementia and Parkinson’s disease.</p>
<p>At Canyon Ranch, we have seen acupuncture help guests with depression improve focus and attention and clear brain fog. Usually when we feel unfocused, we’re out of balance, and acupuncture is a quick way of getting back our balance. It provides a restorative sensation, similar to the way you feel after you’ve had a great night’s sleep and you’re ready to take on the day. Interestingly, the energy it provides actually helps the brain calm down, encouraging the body’s own natural healing ability. We have found that when the body learns to fix itself, the results last.<br /> </p>
<p><strong>Qi Gong and Tai Ch’i</strong></p>
<p>Two other energy therapies worth mentioning are the Chinese practices of qi gong and tai ch’i. Qi gong is the foundation of martial arts, and tai ch’i is a graceful and beautiful offshoot. Qi gong defines the basic movements that channel energy and direct it to certain parts of your body. The basic tenets of qi gong include the conservation of energy that allows you to become healthier, stronger and wiser. A 2011 study from Scotland showed that even for those with dementia, qi gong can help improve concentration, spatial awareness and skilled movement, as well as enhance confidence, relaxation and social skills.</p>
<p>Think of qi gong as an internal workout for your chi rather than your muscles. It’s actually revitalizing your body and giving you more energy to work with, so either you could overpower someone in a martial arts sense, or you could self-heal or just feel calmer. It’s also a form of meditation, but it’s directed at building and refreshing energy rather than strictly calming the mind.</p>
<p>Tai ch’i is also thought to offer a wealth of physical and mental benefits. According to the Mayo Clinic, tai ch’i’s focus on movement and breathing creates a state of relaxation and calm, reducing stress, anxiety and tension. It is also thought to relieve depression.</p>
<p>The most basic qi gong pose you can practice at home is called Hug a Tree, and it’s just what it sounds like. Standing tall, raise your arms and imagine that you are encircling a large tree. In the beginning, most people can hold this pose for only a few minutes. But people who have practiced for years can stand like this for an hour or two without batting an eye, focusing on their breath and moving their energy through the meridians.</p>
<p>Read our articles <a href="http://www.canyonranch.com/your-health/fitness-movement/flexibility-balance/tai-chi/the-health-benefits-qi-gong">The Health Benefits of Qi Gong</a> and <a href="http://www.canyonranch.com/your-health/fitness-movement/flexibility-balance/tai-chi/better-health-through-tai-chi">Better Health Through Tai Ch’i</a> to learn more about integrating these practices into your life for improved brain health.</p>
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<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S., is president of the Canyon Ranch Institute, vice chairman of Canyon Ranch and the Distinguished Professor of Public Health at the University of Arizona. He also served as the 17th Surgeon General of the United States from 2002 to 2006.</div></div></div>Thu, 18 Dec 2014 22:34:07 +0000KatharineMenick7221 at http://www.canyonranch.comA Perfect Day of Brain Healthhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/perfect-day-brain-health
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<div class="field-item even">Our holistic approach to staying sharp starts the moment you wake up and lasts all day long </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S.</div></div></div><div class="article-date-created clearfix">Published: December 18, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p><em>This article is adapted from </em><a href="http://shop.canyonranch.com/collections/books-and-dvds/products/30-days-to-a-better-brain"><em>30 Days to a Better Brain</em></a><em>, by Richard Carmona, M.D., M.P.H., F.A.C.S., president of the Canyon Ranch Institute and a former Surgeon General of the United States. </em><br /> </p>
<p>At Canyon Ranch, we believe that medicine, diet, exercise, spirituality and behavioral modification all play equal roles in your brain’s health. The last step is integrating them into one seamless program: a perfect day of brain health.</p>
<p>You don’t need to give up your job and your life in order to devote your attention to your brain. Taking care of yourself can be easily worked into your day, and by following these guidelines you will be incorporating all of our best information, tips and tricks. And while we know you’ll get the most benefits by following this strictly, we understand that not everyone can do this perfectly every day.</p>
<p>Strive for most days at first, but once you start, you’ll quickly see how much better you’ll feel and think, and before long, you’ll want to live like this every day. Ultimately, that’s what Canyon Ranch is all about. While we like our visitors to come and stay with us, we’re more impressed when they take what they’ve learned home and incorporate it into their daily lives.</p>
<p>A perfect day at Canyon Ranch begins bright and early, but we’re not going to put you on the clock just yet. The following are simply good suggestions so you can organize a day of optimal living in terms of your brain health. By the time you’re ready to go to work, you’ve done the majority of your daily health care. The practices that matter most have been done for the day, and the rest of the day is about having control. By the end of the day, you need to make sure you’ve incorporated the Canyon Ranch philosophy, which is based on four spheres of well-being:</p>
<ul><li>The Physical: <em>Am I taking care of my body?</em></li>
<li>The Mental: <em>Am I actively engaged in learning?</em></li>
<li>The Emotional: <em>Am I working toward balance?</em></li>
<li>The Spiritual: <em>Am I connected to something outside myself?</em></li>
</ul><p><br /><strong>Before-Breakfast Activity</strong></p>
<ul><li>Start your day with an <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/meditate-better-health">energizing meditation</a>, taking between five and 20 minutes. Allow yourself a moment, even before your feet hit the floor, to remember that there’s something bigger and broader in life.</li>
<li><a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/your-brain-exercise">Exercise for brain health.</a> Focus on aerobic activity.<br /> </li>
</ul><p><strong>Breakfast</strong></p>
<ul><li>Start your eating day with a high-protein breakfast and a handful of antioxidant-rich berries, such as blueberries. When you have a high-protein breakfast, you feel more satisfied and are less likely to snack before lunch. Eggs are a terrific choice because the whites are a complete protein and the yolks are an excellent source of healthy <a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/essential-fatty-acids">omega-3 fats</a> and <a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/vitamin-d-healing-nutrient">vitamin D</a>. Protein shakes and Greek <a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/making-healthy-choices/choosing-the-best-yogurt">yogurt</a> are also excellent choices. This kind of breakfast also addresses <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/inflammation-the-silent-risk">inflammation</a> and <a href="http://www.canyonranch.com/your-health/food-nutrition/eating-health/nutrition-prevention/detox-your-diet">detoxification</a>.</li>
<li>Don’t forget the coffee, if you can tolerate it. <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/everyday-wellness/caffeine-and-your-health">Caffeine</a> has been shown to inhibit plaque formation in the brain.</li>
<li><a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/everyday-wellness/your-mouth-your-health">Brush your teeth and floss</a> to make sure you don’t develop infections of the gum like periodontitis that can travel to the brain.</li>
<li>Detoxify your body: <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/digestive-health/healthy-bowel-habits">Move your bowels</a> and <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/everyday-wellness/are-you-hydrating-enough">drink plenty of water</a> now and throughout the day.<br /> </li>
</ul><p><strong>Midmorning Activity</strong></p>
<ul><li>Do 20 minutes of <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/activities-work-out-your-brain">brain-training exercises</a> to keep your mind active and learning new things. Or take a quick break with a challenging piece of fiction or a magazine article that requires a close read.<br /> </li>
</ul><p><strong>Lunch</strong></p>
<ul><li>Eat small, healthy meals throughout the day to <a href="http://www.canyonranch.com/your-health/food-nutrition/special-diets/diabetes/healthy-eating-type-2-diabetes">maintain good blood-sugar levels</a> and supply your brain with glucose in a smooth and even way.</li>
<li>Think about the Japanese saying <em>Hara hachi bu</em>, which means “Eat till you’re 80 percent full.” Eighty percent full is going to be different for each of us, but it is important to implement; when you overeat beyond what your body can process, digest, assimilate and distribute evenly, you overwhelm the system, causing harmful <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/understanding-antioxidants">oxidative stress</a>.<br /> </li>
</ul><p><strong>Midafternoon Activity</strong></p>
<ul><li>Perform a <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/mindful-breathing">mindfulness practice</a> to refocus your attention. This second 20-minute meditation segment can help you become more productive, particularly in the late afternoon.<br /> </li>
</ul><p><strong>Dinner</strong></p>
<ul><li>As you focus on the last meal of the day, make sure it includes lots of healthy antioxidant-rich foods. Treat yourself to one of <a href="http://www.canyonranch.com/your-health/food-nutrition/cooking-recipes">our recipes</a>, and use your time cooking as an opportunity to be creative or to try something new.<br /> </li>
</ul><p><strong>Evening Activity</strong></p>
<ul><li><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/more-techniques/unplug-your-life">Turn off the electronics and begin to unwind.</a> It wasn’t so long ago that we all survived in a world without smartphones and instant Internet access. Use your time in the evening to go for a stroll or get out and socialize.</li>
<li>Try a stress-relieving activity like <a href="http://www.canyonranch.com/your-health/fitness-movement/flexibility-balance/yoga/5-soothing-evening-yoga-poses">calming yoga</a> or a <a href="http://www.canyonranch.com/your-health/whole-beauty/nurture-yourself/your-home-spa/relax-and-recharge-bathing-ritual">soothing bath</a> before you turn in for the night. Change the activity frequently so you can find just the right one for you.<br /> </li>
</ul><p><strong>Bedtime</strong></p>
<ul><li>Brush your teeth a second time.</li>
<li>Do a <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/more-techniques/beneficial-breathing-techniques">breathing practice</a> that increases oxygenation and improves overall brain health.</li>
<li>Get at least seven hours of uninterrupted sleep to rest and reset your brain.<br /> </li>
</ul><p><strong>The Practice Is More Important Than Perfection</strong></p>
<p>Our goal for you is simple: to put you on the path toward better brain health, but not to insist on perfection. There will be plenty of days when you aren’t able to eat perfectly or have the perfect workout. But every minute of every day counts toward moving your health forward, because something is always more than nothing.</p>
<p>All the elements of this program combine into a practice of healthy living that’s meant to be additive to your life. Honor that place, and remember all the people who are following the same path you are. Share with your friends and family what you’ve learned, so that you can work together toward a healthier lifestyle.</p>
<p>Lastly, allow yourself to know that success is in you. Perfection will take you away from this knowledge, but the experience of following the program to the best of your ability will bring you closer. Every day, you want to positively increase the things that are good for your body as well as the things that are going to slow down your brain’s aging. And then as you move forward, you want to keep those good habits going, because good habits beget more good habits. Before you know it, you will have achieved a perfect day.</p>
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<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S., is president of the Canyon Ranch Institute, vice chairman of Canyon Ranch and the Distinguished Professor of Public Health at the University of Arizona. He also served as the 17th Surgeon General of the United States from 2002 to 2006.</div></div></div>Thu, 18 Dec 2014 22:27:31 +0000KatharineMenick7216 at http://www.canyonranch.com11 Stress Relievers for a Healthier Brainhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/11-stress-relievers-healthier-brain
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<div class="field-item even">Sound strategies for managing negative thoughts and supporting positive brain changes </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S.</div></div></div><div class="article-date-created clearfix">Published: December 18, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
</div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><em>This article is adapted from </em><a href="http://shop.canyonranch.com/collections/books-and-dvds/products/30-days-to-a-better-brain"><em>30 Days to a Better Brain</em></a><em>, by Richard Carmona, M.D., M.P.H., F.A.C.S., president of the Canyon Ranch Institute and a former Surgeon General of the United States.</em><br /> </p>
<p>Successful aging and maintaining a healthy, active brain depend on avoiding stress, anxiety, depression and addiction. The following strategies are ways Canyon Ranch works with our guests to reduce and relieve stress. You can explore each or all of them, or come up with your own. Any strategy that allows you to calm yourself, and that you can call upon whenever you are feeling stressed or anxious, will work. Many of them can help promote <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/neuroplasticity-the-amazing-changing-brain">neurogenesis</a> on their own, making them additionally beneficial.<br /> </p>
<p><strong>Get Rid of the Word Stress</strong></p>
<p>When people come to Canyon Ranch, one of the first things we teach them is to take the word <em>stress </em>out of their vocabulary and begin to name whatever it is that they are feeling. If you can get rid of the word <em>stress </em>and instead focus on naming the emotion or physical pain that underlies it, you will help yourself release the anxiety that accompanies it. We can’t always solve our problems immediately, but identifying them does help. Instead of saying, “I’m totally stressed out,” it is more reasonable to say any of the following that accurately identifies your current state: “I’m feeling sick in my gut.” “I’m feeling tight in my throat.” “I feel as if I’m going to cry.” “I’m hurt because of this situation at home.” “I’m overburdened with work.”<br /> </p>
<p><strong>Start to Reframe</strong></p>
<p>Reframing old ideas or habits can lead to substantial changes in your mood and behaviors. For example, we know that depression often stems from false thinking and negative self-talk; we convince ourselves of things that aren’t necessarily true. However, if you can focus on the things that make a difference to your personal happiness, instead of dwelling on the things that make you unhappy, you will become more resilient in the face of adversity, and greater resilience in turn will allow you to better handle stressful situations. One way to do this is to link experience to memory and try to remember things positively. This makes a huge difference in how you feel and how you will think about your memories. Learn how to accept what’s actually happening and choose to be optimistic, focusing on the lessons and the opportunities for growth instead of the problem.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/mind-spirit/managing-lifes-challenges/understanding-emotions/your-emotional-resilience">Your Emotional Resilience Plan</a><br /> </p>
<p><strong>Spend Time with Friends</strong></p>
<p>People who are more socially engaged tend to stay more cognitively healthy. There are two reasons why this may be true. The first is that they’re getting more stimulation. They are people who are having conversations, who are thinking on their feet—and all of that stimulates the brain. Second, as long as the <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-brain-power-social-networks">social connections</a> are emotionally satisfying, then they enhance mood and decrease stress. Studies have also shown that people who are profoundly lonely produce excess <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/what-cortisol">cortisol</a>. Surround yourself with positive, calm, resilient people, and you will learn to become one.<br /> </p>
<p><strong>Go Out of Your Way to Relax</strong></p>
<p>Make time to actively get rid of the stress and anxiety you create, and you’ll lower cortisol levels. One of the most popular ways to do this at Canyon Ranch is through <a href="http://www.canyonranch.com/your-health/health-healing/healing-therapies/touch-therapies/why-massage-feels-so-good">massage</a>. In a 2010 overview published in the <em>Journal of Clinical Psychiatry,</em> seventeen individual studies showed that massage therapy is significantly associated with alleviating depressive symptoms, although we are still not sure how it actually helps.</p>
<p>Neurofeedback is another technique that can relax the brain so you can focus. A neurofeedback session feels like a comforting experience in a futuristic setting. Sensors are placed on your head in key spots to read the speed of brain waves. The ratio of speed and amplitude from front to back and side to side should ideally be in balance, and this technology allows you to practice techniques to achieve that. With the sensors in place, you are shown a soothing image, such as a sailboat, accompanied by sound. Therapists can see how your brain waves react to these images, and from there, you can learn how to control brain energy to achieve balance and improve attention and focus.<br /> </p>
<p><strong>Go Outside</strong></p>
<p>Another effective way for you to ease the stress response is by literally changing your view. Just sitting quietly outside for a few minutes can help. Nature is easy on the eyes and easy on the ears, and by linking yourself to its calmness, you can lower your anxiety. Take the time to notice what the shadows look like, what the green of the grass looks like or the different smells of the seasons. Nature is always changing, and by focusing your attention outward, outside yourself and into the world, you make space to engage other parts of the brain in new and profound ways that can help ease the burden of whatever it is you left behind.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/mind-spirit/cultivating-happiness/your-spiritual-path/the-healing-power-nature">The Healing Power of Nature</a><br /> </p>
<p><strong>Get Creative</strong></p>
<p>Creativity not only reduces stress and anxiety, it generates neuroplasticity and helps to keep the brain robust. It can facilitate new neuronal connections because whenever you do something creative, you’re putting old information together in new and different ways. This way of thinking has been frequently attributed to the wisdom of aging, where we create new paradigms from information that is available. That’s why the aging brain and the creative brain are very similar ideas. What’s more, it doesn’t matter if you’re motivated to create a wonderful meal or a piece of music or just to play the guitar or to find a new way of doing something different in your life. Being creative can include writing a poem, working with clay, baking, drawing, beading, painting or simply looking at the world differently. All that is important is finding a good fit that combines your interests with your imagination.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/mind-spirit/cultivating-happiness/finding-fulfillment/becoming-more-creative-you">Becoming a More Creative You</a><br /> </p>
<p><strong>Listen to Music</strong></p>
<p>Music has the ability to alter mood dramatically and positively, so it only makes sense that it can have an impact on your brain. Music can calm the brain and allow it to succumb to sleep. Like dance, music offers a sensory experience that gives you a reprieve from your over-engaged mind. However, you have to choose music that truly resonates with you in order for it to alter your mood.<br /> </p>
<p><strong>Keep a Journal</strong></p>
<p>Writing has a huge impact on emotional states. One exercise that channels writing positively is creating a gratitude journal as a measurable way to quantify happiness. <a href="http://www.canyonranch.com/your-health/mind-spirit/cultivating-happiness/finding-fulfillment/gratitude-long-term-investment">Gratitude</a> is a powerful emotion that can shift your entire attitude toward life and can be mood enhancing. Martin Seligman, PhD, who is one of the pioneers in positive psychology, suggests that people can learn to recognize happiness by counting their blessings. Participants in his research were asked to write down five things they should be grateful for each day for five days. Other people feel comfortable releasing stress effectively by writing about it. You don’t have to share these entries with anyone else, although many people find that the act of sharing their writing is what releases the stress, because they feel it removes the negative energy.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/more-techniques/start-spiritual-journal">Start a Spiritual Journal</a><br /> </p>
<p><strong>Try Something New</strong></p>
<p>Novelty relates to the mental curiosity that is very much a part of the human condition and that we need in terms of creating brain growth. We all need to foster a little mental flexibility so we do not get stuck in a rut of doing things only one way. Trying new things allows us to create a different kind of mental stimulation and can help us break the cycle of stress that accompanies repetition. It’s not necessary just to do the things you are good at; it’s also critical to try new things in order to cultivate mental flexibility.<br /> </p>
<p><strong>Find the Love</strong></p>
<p>Love and stress are probably at opposite ends of a spectrum: The feeling of being loved and receiving love is the opposite of stress. Just as stress increases the production of cortisol, we know that being in the presence of love creates a more positive atmosphere within the brain that can trigger the release of the hormone oxytocin, the love hormone. Oxytocin is released when you feel safe and secure, when you are transmitting and receiving tenderness through eye gaze or touch, and during sex. It provides a wash of calmness over the brain and the body. Loving relationships alter the brain the most significantly.<br /> </p>
<p><strong>Ask for Help</strong></p>
<p>Just as you strive for companionship, it is often the best medicine to ask for help when you need it. This is especially true if you find yourself in a situation that makes you anxious or stressed. Medical professionals and therapists, as well as family and friends, can lend a hand in lightening your burden or providing assistance so that you can figure out the best course of action. Medications may help, and you should talk to your doctor about your specific mental health issues in order to craft a plan to treat these conditions.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/stress-depression-addiction-and-your-brain">How Stress, Depression and Addiction Affect Your Brain Health</a></p>
</div></div></div><div class="field-collection-container clearfix"><div class="field field-name-field-review-field-collection field-type-field-collection field-label-hidden">
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<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S., is president of the Canyon Ranch Institute, vice chairman of Canyon Ranch and the Distinguished Professor of Public Health at the University of Arizona. He also served as the 17th Surgeon General of the United States from 2002 to 2006.</div></div></div>Thu, 18 Dec 2014 22:18:26 +0000KatharineMenick7211 at http://www.canyonranch.comNeuroplasticity: The Amazing, Changing Brainhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/neuroplasticity-the-amazing-changing-brain
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<div class="field-item even">The ever-evolving nature of our most important organ means that the effects of aging aren’t carved in stone</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S.</div></div></div><div class="article-date-created clearfix">Published: December 18, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
</div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><em>This article is adapted from </em><a href="http://shop.canyonranch.com/collections/books-and-dvds/products/30-days-to-a-better-brain"><em>30 Days to a Better Brain</em></a><em>, by Richard Carmona, M.D., M.P.H., F.A.C.S., president of the Canyon Ranch Institute and a former Surgeon General of the United States. </em><br /> </p>
<p>Doctors used to hold as a universal truth that we were each born with all the brain cells we were ever going to have or need. While other parts of the body were able to regenerate with age, the cells of the brain would progressively die off as we age. And once they died, they would be gone forever, and there was nothing we could do about it. In this model, the brain was perceived as stagnant, unable to grow, and a decline in brain function with age was inevitable.</p>
<p>Luckily for us, scientists and researchers did not take this “truth” for granted. The latest advances in brain imaging have shown that the brain can grow new cells, just like every other organ in the body. You see new cell growth on your skin every time you get a cut and it heals. The same may hold true for some cells of the brain.</p>
<p>The ability of the brain to change and grow is known as <em>neuroplasticity. Plasticity </em>does not refer to being synthetic, or fake. Instead, it refers to being moldable, pliable and repairable. In this sense, it means that the brain has the capacity to repair itself—to change and grow—through the creation of new neurons and neuronal connections.</p>
<p>Neuroplasticity occurs through a process we call <em>neurogenesis: </em>the creation of new neurons. As these brain cells increase and make new connections, you can continue to learn, improve your thinking and your mood, create new memories and retain cognition well into your old age. In short, we are not predestined to have dementia. You can even train your brain and enhance its abilities, including getting smarter, as you get older. Last, neurogenesis has a positive effect on your overall health, because what is good for the brain is good for the body.<br /> </p>
<p><strong>How Do We Know Neuroplasticity Really Exists?</strong></p>
<p>Neurogenesis makes sense theoretically because we can, and do, learn new things all the time. We master new skills, create new relationships and hone our understanding of both history and current events to make sense of our world. What’s innovative is that we now have a scientific pattern that explains new learning as new brain connections.</p>
<p>But for those who need more proof, science has proven neurogenesis exists in relation to our sensory perceptions. In a study financed by the National Institutes of Health (NIH) and published in the <em>Journal</em> <em>of Neuroscience, </em>researchers found that when one sense is lost, the corresponding brain region can be recruited for other tasks: Those cells don’t waste away and die. In deaf people, the part of the brain that is supposed to handle auditory processing is instead recruited to enhance the other senses. Other studies have shown that structural changes in the auditory cortex are noticeable in the brains of deaf children from a very early age. As reported in the <em>New York Times, </em>the bottom line is that losing one sense can cause the brain to become rewired, which is neuroplasticity in action.<br /> </p>
<p><strong>Reverse an Aging Brain Now: It’s Never Too Late to Start</strong></p>
<p>The goal of enhancing brain health is to improve anatomy as well as brain chemistry—both structure and function—by increasing our capability for neurogenesis. At Canyon Ranch, we believe that these kinds of improvements can be made through simple changes in lifestyle. While your genes do play a role in your overall health, many preventive therapies exist that can allow you to keep your brain healthy as you age. This is where epigenetics comes into play—lifestyle changes will transform your health to create a whole new destiny.</p>
<p>The health of the brain is a result of all the positive and negative impacts we’ve encountered over the course of our lives. The negative aspects include poor health, physical injury like a concussion and simply following a poor diet. So it’s never too early to start to heal the brain, and it’s never too late. The truth is, some damage can be repaired if you start to take care of your brain long before you experience the symptoms of cognitive decline. If you don’t address these issues, the damage can become permanent. At Canyon Ranch, we prefer to prevent problems with the brain rather than reverse them: It’s a lot tougher to reverse damage than to thwart damage.</p>
<p>The goal we are trying to achieve is optimal well-being. We know that people have not lived perfect lives. We can’t erase the past, and we certainly don’t want to. But at the same time, we’re not here to add to your levels of stress. So the first step to better brain health is to take a deep breath and realize that you don’t have to be perfect now, either. All we’re asking is that you start to take the steps needed to put you on this path.</p>
<p>Your current lifestyle may be contributing to poor brain health. Or you may already be doing the right things to enhance your cognition, like eating a <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/smart-eating-healthier-brain">brain-friendly diet</a>, <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/how-active-do-i-need-be-boost-my-brain">getting plenty of physical activity</a>, <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-brain-power-social-networks">staying social</a>, <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-heart/brain-connection">being heart smart</a> and even <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/meditate-your-way-younger-brain">meditating</a>. If you take care of your body, you’ll have enhanced brain functioning. And when you take care of your brain, you’ll have enhanced overall health. The Canyon Ranch philosophy is to address all aspects of your health together—<em>holistically</em>—and when you do that, you’re going to see results.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-best-way-help-prevent-alzheimer-s">The Best Way to Help Prevent Alzheimer’s</a></p>
</div></div></div><div class="field-collection-container clearfix"><div class="field field-name-field-review-field-collection field-type-field-collection field-label-hidden">
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</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
<div class="field-label">About the author&nbsp;</div>
<div class="field-items">
<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S., is president of the Canyon Ranch Institute, vice chairman of Canyon Ranch and the Distinguished Professor of Public Health at the University of Arizona. He also served as the 17th Surgeon General of the United States from 2002 to 2006.</div></div></div>Thu, 18 Dec 2014 22:06:08 +0000KatharineMenick7206 at http://www.canyonranch.comStress, Depression, Addiction and Your Brainhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/stress-depression-addiction-and-your-brain
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<div class="field-item even">Negative emotions and habits can cause damage, but it can be reversed </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S.</div></div></div><div class="article-date-created clearfix">Published: December 18, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
</div></div></div><div class="field field-name-body field-type-text-with-summary field-label-hidden">
<div class="field-items">
<div class="field-item even"><p><em>This article is adapted from </em><a href="http://shop.canyonranch.com/collections/books-and-dvds/products/30-days-to-a-better-brain"><em>30 Days to a Better Brain</em></a><em>, by Richard Carmona, M.D., M.P.H., F.A.C.S., president of the Canyon Ranch Institute and a former Surgeon General of the United States. </em><br /> </p>
<p>Your emotional state, as well as your current mental health, can affect your memory and attention now and throughout your future. In fact, a brain that is not taxed by stress, depression or addictive behaviors can continue to grow and develop as we get older.</p>
<p>The connection between retaining memories, neurogenesis (the birth of new brain cells) and mood is quite clear. Memories are built and stored in the brain’s temporal lobes and the hippocampus, areas that are intimately linked to emotion and mood. The amygdala is where we store powerful emotions such as disgust and fright and is connected to memory areas where we interpret faces and emotional expression. Another area, called the anterior cingulate cortex, is where we analyze an incoming stimulus for emotional content. This is the area responsible for mapping out past memories and making predictions based on them.</p>
<p>By utilizing these neighboring regions at the same time, the brain is constantly connecting memory, mood and emotions as it cross-references them so we can make new decisions.</p>
<p>Let’s take a look at the way mood, emotions and mental health can take a toll on your brain.<br /> </p>
<p><strong>Stress</strong></p>
<p>We know that stress negatively affects the brain. At Canyon Ranch we see stressed-out people who are operating in survival mode. They feel frenetic and exhausted. They can’t think clearly because they don’t have the resources; the brain’s response to stress is to shut down everything except those systems that are going to keep you alive.</p>
<p>Prolonged, chronic stress also prompts the brain to begin to compensate with another survival mechanism. During periods of chronic stress, the neurotransmitters, or brain chemicals, that are vital for healthy cognitive function become depleted. These include the chemicals that power your brain, such as dopamine, epinephrine and acetylcholine, the neurotransmitter that’s most responsible for attention and memory. To make up for the loss of brainpower, the pituitary gland inside the brain signals the adrenal gland, located above the kidneys, to release a replacement hormone known as <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/what-cortisol">cortisol</a>. This hormone is produced in greater quantities when we are stressed, and provides the energy our brain needs to continue to function.</p>
<p>The good news is that our brains are well-suited to manage small doses of cortisol; however, elevated levels of cortisol overstimulate the brain, and this overstimulation eventually depletes you emotionally, physically and intellectually. Worse, too much cortisol can change the physical structure of the brain, causing the hippocampus to shrink. This is a problem because the hippocampus is the part of the brain most important for short-term memory. In order to maintain your ability to create and store memories, it’s vitally important to manage your stress and cortisol levels.</p>
<p>Cortisol causes dendrites to retract. Dendrites are the projections that allow neurons to communicate quickly with other brain cells. When you retract those dendrites, retrieving stored information becomes harder. High levels of cortisol also cause a certain degree of cell death because when you’re chronically stimulated, you’re releasing a large amount of the amino acid glutamine. Glutamine causes the cells to open up and allow in a rush of calcium, which helps the chemical message move from one cell to the next. But if a cell gets too much calcium, it may die. This is why the creation of new neuronal connections takes place to a lesser extent when you are under stress.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/neuroplasticity-the-amazing-changing-brain">What Is Neuroplasticity?</a></p>
<p><strong>Depression</strong></p>
<p>Our personalities and worldviews absolutely influence the ways our brains age. People who are more curious about life and who handle stress well are going to be able to maintain better brain health as compared with those who are not interested in learning new things, who are pessimistic and cynical and get angry all the time and who are loaded with stress.</p>
<p>We know this is true because depression is also linked to the overproduction of cortisol. In one 2003 study published in the <em>American Journal of Psychiatry, </em>the volume of the hippocampus was less in people who had depression than in people of the same age and the same health who didn’t have depression. However, when the depression was treated, whether with medications or psychotherapy, researchers actually saw a rebound in terms of the hippocampal volume, suggesting there is some degree of reversibility. The findings also showed that antidepressants, when used appropriately, may have a neuroprotective effect.</p>
<p>We also know that stressful events promote neurochemical changes that may be involved in the provocation of depression. What’s more, people who are profoundly depressed act as if they have dementia. When we are depressed, there’s an overactivation of certain brain regions, such as the ones responsible for worrying, and an underactivation of others, such as the hippocampus and certain parts of the prefrontal cortex, which can cause the symptoms of dementia. People with low mood may find it hard to think, and the deeper a person is in depression, the harder it is to think clearly. This condition then affects memory, attention and judgment. If people suffer from obsessive-compulsive behavior or thoughts, they may fixate on one topic and not pay attention to the rest of what is going on around them. Or they start having intrusive negative thoughts.</p>
<p>It’s difficult to determine if depression causes the symptoms of dementia, or if dementia causes depression, in older adults. Some become depressed when they lose brain function, or when they realize that their lives are more limited. Neurologists and psychologists agree that enhancing mood is a good initial step, regardless of which condition came first. By treating the depression, they find that cognitive function can get better.<br /> </p>
<p><strong>Addiction</strong></p>
<p>The brain creates habits and addictions in a process that involves a three-step activity loop called the <em>dopamine reward system, </em>which releases the “feel-good” brain chemical dopamine in anticipation of exposure to pleasure. However, when we develop addictive behaviors, they actually make us less happy. Frequent exposure to addictive behaviors and substances decreases the number of dopamine receptors in the brain. With fewer receptors, lower levels of dopamine are activated, leaving more intense cravings and increased stress. Over time, it takes a larger exposure of whatever you are addicted to in order to reach the level of reward.</p>
<p>The catch is that the brain can’t keep up with demand. Instead, it strives to reach homeostasis, or balance, so that each time you are exposed to the addictive substance or behavior, the brain releases less dopamine, not more. When this happens, the euphoric feeling doesn’t come back at all. Yet many people will still continue to drink or smoke in the hope that it will return.</p>
<p>What’s more, many addictive substances directly cause cognitive failures. Alcoholics are known to experience blackouts, which are memory gaps that occur even when they are conscious. Both illegal street drugs and prescription pain medications can tamper with memory, cloud judgment, limit attention and increase forgetfulness. The long-term damage of drug and alcohol addiction is related to cognitive decline as it both kills off brain cells and disrupts brain chemical production, which is directly linked to dementia. Surprisingly, it doesn’t take much to create damage: In a 2011 study from Northumbria University, people who smoked cigarettes only on weekends caused as much damage to their memory as those who smoked on a daily basis.</p>
<p>Some people will try to self-medicate their low mood or anxiety with alcohol, drugs or food. Many come home from a hard day of work and pour themselves a few drinks in order to release the tension of the day. Unfortunately, the strategy they’ve chosen may offer temporary relief, but can cause bigger health problems down the road, such as obesity, liver disease and cognitive decline. Addiction is serious, and it can require professional help. When you develop addictive behaviors, you have to identify them so you can stop them. If you believe you have an addiction, talk to your doctor to find the right programs that address your particular health issues.</p>
<p>Indeed, managing your mood in healthy ways is a key prescription for a healthy brain. Visit our article <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/11-stress-relievers-healthier-brain">11 Stress Relievers for a Healthier Brain</a> to learn stress-relief strategies that can improve your brain health.</p>
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<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S., is president of the Canyon Ranch Institute, vice chairman of Canyon Ranch and the Distinguished Professor of Public Health at the University of Arizona. He also served as the 17th Surgeon General of the United States from 2002 to 2006.</div></div></div>Thu, 18 Dec 2014 21:58:24 +0000KatharineMenick7201 at http://www.canyonranch.comChoosing Supplements for Brain Healthhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/choosing-supplements-brain-health
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<div class="field-item even">What to choose when you’re not getting enough brain-boosting nutrients from your diet alone</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S.</div></div></div><div class="article-date-created clearfix">Published: December 18, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p><em>This article is adapted from </em><a href="http://shop.canyonranch.com/collections/books-and-dvds/products/30-days-to-a-better-brain"><em>30 Days to a Better Brain</em></a><em>, by Richard Carmona, M.D., M.P.H., F.A.C.S., president of the Canyon Ranch Institute and a former Surgeon General of the United States. </em><br /> </p>
<p>When it comes to nutrition, there is no question that whole foods have a greater positive effect than any individual supplement. Whole foods work synergistically, which means that the colors on your plate, or the ingredients in any one dish, all contain different chemical compounds that work together to create the greatest impact. However, there are times when you may need to use nutritional supplements in addition to following a healthy diet: when you are significantly and clinically deficient in a particular vitamin or mineral—the nutrients that the body needs to work properly.<br /><br />At Canyon Ranch we believe that your current health status is the most important indication of what role supplements can play to prevent or delay symptoms of poor brain health. If you fall into a high-risk category for developing <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-best-way-help-prevent-alzheimer-s">Alzheimer’s disease</a>, then you may need to do more than the person who is at lower risk, so supplementation may be necessary.</p>
<p>The four major risk factors of Alzheimer’s disease are referred to as the Four As:</p>
<p>• <strong><em>Age</em></strong><strong>:</strong> The likelihood of developing Alzheimer’s doubles every 10 years after age 65; after age 85, the risk reaches nearly 50 percent.</p>
<p>• The presence of the <strong><em>APOE4 </em></strong><strong><em>gene</em></strong>.</p>
<p>• A diagnosis of <strong><em>atherosclerosis,</em></strong> or hardening of the arteries.</p>
<p>• <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/inflammation-the-silent-risk">Inflammation</a>, most commonly seen in <strong><em>arthritis,</em></strong> but also seen in other systemic inflammatory disorders.<br /> </p>
<p>The following is a very short list of nutrients that have been clinically shown in some patients to enhance brain health and may reverse symptoms of cognitive decline. Achieving the proper levels of these nutrients is crucial for maintaining brain health.<br /><br />Remember that it’s always best to talk with your doctor or nutritionist before you begin any type of supplementation program; he or she can help determine if you’re deficient and, if so, define specific dosages that are right for you.<br /> </p>
<p><strong>Vitamin B</strong></p>
<p><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/vitamin-b12-healing-nutrient">Vitamin B<sub>12</sub></a> is probably the most significant of the B vitamins for brain health. Brain nerve fibers and cells can degenerate due to a B<sub>12</sub> deficiency, which may contribute to cognitive decline. We also know that a B<sub>12</sub> deficiency can cause dementia. A vitamin B<sub>12</sub> deficiency can easily occur if you are following a vegan diet because this nutrient is found naturally only in animal products such as meats, eggs and poultry.</p>
<p>Another B vitamin, <a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/folate-healing-nutrient">folate</a> (or folic acid), is also necessary to support brain health. The Baltimore Longitudinal Study of Aging found that people taking 400 micrograms of folic acid had half the Alzheimer’s rates compared with those who didn’t take the supplement. Thiamine is another B vitamin that’s critical for the brain. Most grain products are fortified with this nutrient, but if you’re <a href="http://www.canyonranch.com/your-health/food-nutrition/special-diets/gluten-free/gluten-and-grains-making-sense-the-headlines">cutting down on grains</a>, you may need more thiamine.</p>
<p>You can get B vitamins either through a multivitamin, a B-complex vitamin or a single-nutrient supplement. When you buy a B-complex vitamin, you’re typically getting all of the B’s together.<br /> </p>
<p><strong>Vitamin D</strong></p>
<p>This essential nutrient is actually a hormone that is naturally produced in the skin through exposure to sunlight. <a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/vitamin-d-healing-nutrient">Vitamin D</a> both protects the brain and reduces inflammation. It has been shown to correlate with a decreased level of amyloid plaques in the brain, the same ones known to be present in Alzheimer’s disease. It is also thought to combat <a href="http://www.canyonranch.com/your-health/mind-spirit/managing-lifes-challenges/understanding-emotions/the-shades-depression">depression</a> and <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/11-ways-boost-your-brain-power">improve cognitive function</a>.</p>
<p>Food sources do not provide sufficient quantities of vitamin D to meet your daily needs. A better source of D is actually the sun, but this is effective only if you live in a warm climate where the sun is bright. And <a href="http://www.canyonranch.com/your-health/whole-beauty/healthy-skin/protect/smart-sunscreen-use">sunscreen</a>, while important for warding off skin damage and <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/cancer-prevention/understanding-cancer">skin cancer</a>, prevents vitamin D production.</p>
<p>Because of these issues, most doctors and nutritionists agree that the best way to ensure the right amount of vitamin D is actually through supplementation. There are two types of vitamin D supplements, D2 and D3. Each is effective, but the dosages are different—another reason why it’s important to talk with your health care provider before you start shopping for vitamins.<br /> </p>
<p><strong>Fish Oil</strong></p>
<p><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/essential-fatty-acids">Omega-3s</a> are critical for brain health and are highly concentrated in cold-water fatty fish and in some nuts and seeds. The two types of omega-3 oils found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).</p>
<p>Look for fish oil supplements that are in a liquid or a soft gel form and are derived from harvested fish caught in deep waters far removed from major shipping lanes. The best sources are also “molecularly distilled” fish oils that have been tested for PCBs, heavy metals and particularly mercury. Look for the International Fish Oil Standards Program (IFOS) seal of approval when you are shopping for this supplement. On the supplement label, the total amounts of both EPA and DHA should be at least a thousand milligrams.<br /> </p>
<p><strong>Antioxidants</strong></p>
<p>Researchers believe that dietary <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/understanding-antioxidants">antioxidants</a> work synergistically with one another to offer the greatest protection for your brain, and therefore we recommend taking an antioxidant formulation that contains many compounds, instead of supplementing only one type at a time. In a study released from Oregon Health &amp; Science University, researchers found that taking an antioxidant formula containing vitamins B, C, D and E was associated with better cognitive function and larger brain volume.<br /> </p>
<p><strong>Resveratrol</strong></p>
<p>Resveratrol is a specific type of antioxidant found in the skins of dark berries and grapes. It’s thought to be one of the beneficial nutrients in red wine. Resveratrol has been found to help repair genes and make them more resistant to damage, thereby increasing neuroplasticity by decreasing cellular death. However, you’d have to drink a lot of red wine to increase your intake of resveratrol, and with that comes another trade-off. Any type of alcoholic beverage is considered to be a <em>neurotoxin</em>: It kills brain cells. While one glass of wine daily may be protective, having more than two glasses a day may actually make things worse. If you want the benefits of resveratrol without the negative side effects of alcohol, supplementation might be your best bet.<br /> </p>
<p><strong>Probiotics</strong></p>
<p><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/what-healthy-diet/the-health-benefits-probiotics">Probiotics</a> (healthy bacteria) are a class of nutritional supplement known to balance <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/what-your-immune-system">immune function</a> and decrease inflammation, which again is one of the risk factors for Alzheimer’s disease. Probiotics are most effective when they are combined with a <a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/what-healthy-diet/the-amazing-facts-about-fiber">high-fiber diet</a> or a fiber supplement. The fiber acts as the fertilizer that makes the probiotics grow. And because probiotics interact with the digestive system, each strain performs differently depending on your gut’s unique environment. This means that one type of probiotic doesn’t work the same for everybody. In order to find the supplement that will work best for you, choose a broad-spectrum, high-potency probiotic combined with fiber. <em>Broad</em> <em>spectrum </em>means that it contains more than one strain of probiotics.<br /> </p>
<p><strong>Turmeric</strong></p>
<p>This spice is currently being studied by the National Institutes of Health for a possible role in lowering the risk of Alzheimer’s disease. Tumeric is known to be an effective blocker of TNF alpha, a naturally occurring chemical that has been implicated in a variety of human diseases, including Alzheimer’s disease and rheumatoid arthritis. Turmeric is also thought to break up amyloid plaques, that hallmark of Alzheimer’s. However, you need more than a dusting on your foods to get these important health benefits, and this is why a turmeric supplement may be as good as, or even better than, liberally using the bright-yellow spice in your cooking.<br /> </p>
<p><strong>Some Final Thoughts On Supplements</strong></p>
<p>Lastly, keep in mind that taking supplements does not give you a free pass to revert back to bad habits; they are not an antidote to eating an entire pepperoni pizza and are not a magic pill that will <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/activities-work-out-your-brain">keep your brain cognitively active</a>, no matter what you’ve seen or heard in the media. To achieve optimal brain health, you need to consistently eat right, exercise both your brain and your body, sleep, avoid pollutants and reduce stress. Simply put, supplements can be an important component for achieving better brain health, but they are not going to do all the hard work for you.<br /><br />More: <a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/three-things-know-about">Three Things to Know About Supplementation</a></p>
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<div class="field-item even">Richard Carmona, M.D., M.P.H., F.A.C.S., is president of the Canyon Ranch Institute, vice chairman of Canyon Ranch and the Distinguished Professor of Public Health at the University of Arizona. He also served as the 17th Surgeon General of the United States from 2002 to 2006.</div></div></div>Thu, 18 Dec 2014 21:45:05 +0000KatharineMenick7196 at http://www.canyonranch.comMeditate Your Way to a Younger Brain http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/meditate-your-way-younger-brain
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<div class="field-item even">Increased memory, sharper thinking and better focus may be just a breath away </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Susan Jara</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
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<div class="field-item even"><a href="/tucson/resort/our-experts/nicola-finley-md">Nicola Finley, M.D.</a></div></div></div><div class="article-date-created clearfix">Published: October 24, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p>As much as we might like to deny it, <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/how-your-brain-changes-age#fbid=8ZqLUd-PrYo">aging takes a toll on our brains</a>. Just like our bodies lose muscle mass, our brains begin to lose volume as we get older, for example. This causes our neurons—the cells that make up the brain and nervous system—to communicate with each other more slowly, decreasing our speed of thinking.</p>
<p>While you can’t push your brain to go for a jog or lift weights, you can help it stay fit and even counteract the effects of aging—and practicing meditation can be a powerful part of your effort. Meditation is a way to take advantage of the brain’s ability to change and grow, known as neuroplasticity. In fact, “Your brain volume <em>increases </em>with meditation,” explains Nicola Finley, M.D., a physician at Canyon Ranch in Tucson. “The practice can also decrease the negative effect of stress on the brain.”</p>
<p>Researchers are finding that this ancient tradition, which has already been recognized as a means to <a href="http://www.canyonranch.com/your-health/mind-spirit/managing-lifes-challenges/handling-stress/10-surprising-tips-managing-stress#fbid=8ZqLUd-PrYo">reduce stress</a>, blood pressure and fatigue, among <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/meditate-better-health#fbid=8ZqLUd-PrYo">other benefits</a>, is also an important part of an overall stay-sharp plan. Meditation can make it easier to think, focus, create new memories and retain cognition well into your old age. And it has recently become known as a powerful means for decreasing your risk of dementia and Alzheimer’s disease.</p>
<p>Here’s how:</p>
<ul><li><span style="line-height: 1.53em;">Meditating slows shrinkage of the hippocampus, the area of the brain responsible for memory that usually loses volume with dementia and Alzheimer’s.</span></li>
<li>Meditating increases gray matter and <a href="http://content.time.com/time/magazine/article/0,9171,1147167-2,00.html">cortical thickness</a> in the brain, which slows the aging process. Increased gray matter can help with attention span and the management of emotions, while cortical thickness is associated with memory and decision-making.</li>
<li>Meditating increases alpha brain waves, which are responsible for sustained attention.</li>
<li>Meditating lowers cortisol levels, which can help sharpen your memory and ability to concentrate. Chronic stress increases levels of the hormone <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/what-cortisol#fbid=8ZqLUd-PrYo">cortisol</a> in your brain, making it more difficult to create new memories and recall past ones. High stress levels also up your risk for mild cognitive impairment (which can lead to dementia) and Alzheimer’s disease.</li>
<li>Meditating decreases feelings of loneliness, which is common in those with dementia and Alzheimer’s.</li>
</ul><p><strong>How to Meditate for Your Brain</strong></p>
<p>Making meditation part of your brain-fitness plan doesn’t require a huge time commitment—studies show that as little as 15 minutes per day can significantly slow your mental decline, and even less has payoffs.</p>
<p>More:</p>
<p><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/60-second-meditations#fbid=8ZqLUd-PrYo" style="line-height: 1.53em;">60-Second Meditations</a></p>
<p><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/no-time-required-meditation#fbid=8ZqLUd-PrYo" style="line-height: 1.53em;">No-Time-Required Meditation</a></p>
<p>We know, though, that even this may seem daunting. One thing to keep in mind is that just about <a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/practicing-everyday-mindfulness#fbid=8ZqLUd-PrYo">anything can be turned into a meditative activity</a>. “If a guest says to me, ‘I can’t even imagine sitting down for 10 minutes,’ then I suggest trying walking meditation,” Dr. Finely says (more on this below). “Even the rhythm of petting your dog or cat can be meditative.”</p>
<p><span style="line-height: 1.53em;">Here are some ways you can incorporate meditation into your day. And don’t worry if your mind wanders to housework or pending bills during your practice—that’s perfectly normal. The trick is to gently redirect your thoughts to the present.</span></p>
<p><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/more-techniques/beneficial-breathing-techniques#fbid=8ZqLUd-PrYo"><strong>Breathing meditation</strong></a>: This basic practice, in which you concentrate entirely on breathing, is perfect for beginners and may provide a foundation for other types of meditation. It will help train your brain to tune out distractions and focus on one task at a time. Try it by focusing on your breath for a full two to five minutes (as with all meditation, you can work up to 15 minutes or more over time). Sit in a comfortable position and close your eyes. Concentrate on the sound and sensation of your breath as you inhale and exhale. If your attention wanders, gently return it to the task at hand.</p>
<p><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/mindfulness/mindful-breathing#fbid=8ZqLUd-PrYo"><strong>Mindfulness meditation</strong></a><strong>:</strong> An essential part of Buddhist tradition, mindful meditation focuses on bringing your attention to the present moment—whether you’re folding laundry or taking a shower. “Whatever you’re doing, you can do it mindfully,” Dr. Finley says. Having a heightened awareness of the here and now allows you to put aside thoughts of the past and future. A study in the journal <em>Emotion</em> found that just 12 minutes of mindful meditation can improve a person’s working memory—the part of your short-term memory responsible for managing information, controlling emotions and problem solving. Dr. Finley recommends starting with one or more daily tasks. “As you perform them, tune out the world around you and direct your attention to the fullness of the experience, without judgment or words,” she says. “What do you smell, taste, feel, hear and see?” </p>
<p><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/walking-meditation-techniques#fbid=8ZqLUd-PrYo"><strong>Walking meditation</strong></a><strong>:</strong> The simple act of placing one foot in front of the other can turn into a powerful brain-boosting activity. Move slowly and concentrate on your legs and feet—how your soles hit the ground, how your calves and knees feel as you lift your foot, how your weight shifts, how the floor creaks with each step. Walking itself has been found to have its own brain-boosting benefits: According to a study from the University of Illinois, hoofing it for 40 minutes three times a week can improve memory and combat age-related cognitive decline.</p>
<p>More: <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/your-brain-exercise">Your Brain On…Exercise</a></p>
<p><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/the-body-scan-meditation-technique#fbid=8ZqLUd-PrYo"><strong>Body-scan meditation</strong></a><strong>:</strong> Try this method before bed to shut-off those creeping thoughts about tomorrow’s to-do list. Lie in bed with your eyes closed and focus intently on each part of your body. Beginning at your feet, slowly work upward, moving from your toes to your head. Envision the blood flowing through your entire body. Concentrate on the areas where you have pain or hold the most tension, and try to relax them.</p>
<p>Whichever method of meditation you choose to support your brain health, Dr. Finley encourages meditating around the same time each day. “When we do something at the same time it becomes a habit,” she explains. “Just like when you sit down in your car and put on the seatbelt, we want this to become second nature.” </p>
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<div class="field-item even">American Psychological Association</div> <div class="field-item odd">Brown University</div> <div class="field-item even">Frontiers in Aging Neuroscience (August 2010)</div> <div class="field-item odd">Frontiers in Human Neuroscience (February, March, November 2012; February 2013)</div> <div class="field-item even">Health Psychology (March, 2013)</div> <div class="field-item odd">Neurobiology of Aging (July 2007)</div> <div class="field-item even">Neuroscience Letters (October, November 2013)</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Susan Jara is a health editor and writer based in New Jersey. Her work has appeared in Bergen Health &amp; Life magazine, EverydayHealth.com and Lifescript.com.</div></div></div>Fri, 24 Oct 2014 18:28:07 +0000JenAbbasi6761 at http://www.canyonranch.comThe Heart/Brain Connectionhttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-heart/brain-connection
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<div class="field-item even">What’s good for one is good for the other. Here’s what you can do to improve the health of both </div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
<div class="field-label">Written by&nbsp;</div>
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<div class="field-item even">Susan Jara</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
<div class="field-label">Canyon Ranch Reviewer:&nbsp;</div>
<div class="field-items">
<div class="field-item even"><a href="/tucson/resort/our-experts/nicola-finley-md">Nicola Finley, M.D.</a></div></div></div><div class="article-date-created clearfix">Published: October 24, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p>Though your heart and mind may sometimes seem to act independently in your daily life, one’s wellness is very much decided by the other. The same risk factors that can increase your chance of a heart attack or stroke—including <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/inflammation-the-silent-risk">inflammation</a>, high <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/heart-health/10-ways-keep-your-blood-pressure-check#fbid=8ZqLUd-PrYo">blood pressure</a>, <a href="http://www.canyonranch.com/your-health/food-nutrition/special-diets/heart/take-control-your-cholesterol">high cholesterol</a>, poor diet, smoking, obesity, diabetes and <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/everyday-wellness/8-ways-move-more">lack of physical activity</a>—can also up your risk for memory loss, cognitive dysfunction, dementia and <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-best-way-help-prevent-alzheimer-s#fbid=8ZqLUd-PrYo">Alzheimer’s disease</a>. In this way, then, “what’s good for your heart is good for your brain, and what’s good for your brain is good for your heart,” says Nicola Finley, M.D., a physician at Canyon Ranch in Tucson.</p>
<p><span style="line-height: 1.538em;">Your heart pumps about 20 percent of your blood to your brain, nourishing it with the oxygen it needs. However, the above-mentioned behaviors and conditions can interfere with blood flow by causing narrowing of the blood vessels and hardening of the arteries. This, of course, can cause heart problems. But a loss of blood flow can also lead to problems with thinking and memory and an overall decline in cognitive function.</span></p>
<p>This association rings loud and clear in related research. For example, if you have <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/heart-health/eight-steps-healthy-heart#fbid=8ZqLUd-PrYo">heart disease</a>, you also have an elevated risk of developing a form of cognitive impairment (one that impacts thinking, language and judgment) that can lead to Alzheimer’s disease. There’s even a link between eating a diet high in heart-clogging saturated fat and poor performance on tests of thinking and memory, according to researchers at Brigham and Women’s Hospital. Another study found that a risk assessment tool for heart disease is <em>better</em> at predicting memory loss than a dementia risk assessment, confirming a link between heart-healthy numbers (cholesterol and blood pressure levels) and a sharp mind.</p>
<p>All this means that the steps you take to improve your cardiovascular health are truly doing double-duty, helping protect your brain as well as your heart. Here’s a look at a few such habits:</p>
<p><strong style="line-height: 1.538em;">Go Fish.</strong><span style="line-height: 1.538em;"> Eating just a couple of servings per week of fatty fish like salmon, herring, sardines and tuna may reduce your risk of a heart attack by a third. The </span><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/vitamins-supplements/essential-fatty-acids#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">omega-3s</a><span style="line-height: 1.538em;"> in this type of fish helps your brain, too; these healthy fats have been linked to increased brain volume, which means better brain health. But don’t rule out leaner options, like tilapia, cod and sole. Incorporating </span><em style="line-height: 1.538em;">any</em><span style="line-height: 1.538em;"> </span><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/making-healthy-choices/safe-ways-eat-more-fish#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">fish</a><span style="line-height: 1.538em;"> as part of your regular diet—in the form of baked or broiled (not fried)—has been shown to grow the part of the brain associated with memory and cognition, regardless of its omega-3 content. And if you’re replacing a marbled steak with a piece of tilapia, your heart will benefit, too. Not keen on fish? Other superfoods for your heart and brain include berries, vitamin-E rich </span><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/making-healthy-choices/healthy-nut-choices#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">nuts</a><span style="line-height: 1.538em;"> (walnuts, almonds, pecans), avocados and cruciferous veggies (kale, broccoli, Brussels sprouts). </span></p>
<p><strong style="line-height: 1.538em;">Get Fat Savvy. </strong><span style="line-height: 1.538em;">Your heart and brain will thank you for eliminating trans fat (found in some processed and fried foods) and limiting saturated fats. These </span><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/what-healthy-diet/fats-and-other-lipids" style="line-height: 1.538em;">fats</a><span style="line-height: 1.538em;"> can increase the amount of LDL (bad) cholesterol in your body, which ups your risk of both heart disease and Alzheimer’s disease. Note that if a food contains less than 0.5 grams of trans fats in one serving, the </span><a href="http://www.canyonranch.com/your-health/food-nutrition/understanding-nutrition/making-healthy-choices/your-guide-reading-food#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">label</a><span style="line-height: 1.538em;"> can legally say “zero grams.” The trick is to be on the lookout for the word “partially hydrogenated oil” (another name for trans fats) in the ingredient list. To get the best benefits, be sure to replace both trans and saturated fats in your diet with healthier unsaturated fats (mono- and polyunsaturated), not highly refined carbohydrates.</span></p>
<p><a href="http://www.canyonranch.com/your-health/health-healing/feeling-better/smoking-cessation/considering-nicotine-replacement-therapy" style="line-height: 1.538em;"><strong>Stop Smoking.</strong></a><span style="line-height: 1.538em;"> Each puff puts your heart and brain at risk. Nicotine releases a toxin that lowers the HDL (good) cholesterol in your body. Smoking is also the leading cause of chronic obstructive pulmonary disease (COPD), a respiratory disorder linked with mental decline in seniors. According to a study in the journal </span><em style="line-height: 1.538em;">JAMA Neurology, </em><span style="line-height: 1.538em;">participants who had COPD for five years or more had double the chance of developing problems with attention and problem-solving—and they were also more likely to have heart disease.</span></p>
<p><strong style="line-height: 1.538em;">Get Moving (With a Partner). </strong><span style="line-height: 1.538em;">Studies show that social butterflies have a lower risk of dementia—and it becomes even lower once social engagement is combined with physical activity. So grab a friend and get your brain and heart pumping. Aim for a minimum of 30 minutes of </span><a href="http://www.canyonranch.com/your-health/fitness-movement/understanding-fitness/fitness-basics/aerobic-exercise-mind-and-body#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">aerobic exercise</a><span style="line-height: 1.538em;"> (jogging, cycling, hiking, </span><a href="http://www.canyonranch.com/your-health/fitness-movement/activities-sports/tennis/introduction-tennis-fitness#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">playing tennis</a><span style="line-height: 1.538em;">) most days of the week. This will also boost your HDL cholesterol, lower your LDL cholesterol and minimize plaque build-up in your arteries. And consider adding some </span><a href="http://www.canyonranch.com/your-health/fitness-movement/understanding-fitness/getting-started/getting-started-getting-stronger#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">resistance training</a><span style="line-height: 1.538em;">, too; research shows that building muscles can also help build a stronger brain.</span></p>
<p><strong style="line-height: 1.538em;">Make Sleep a Priority.</strong><span style="line-height: 1.538em;"> </span><a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/sleep-and-your-health/bank-better-night-sleep#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">A good night’s sleep</a><span style="line-height: 1.538em;"> isn’t a luxury, but a necessity for protecting both your heart and brain. Poor sleep patterns have been linked to an increased risk of dementia and Alzheimer’s disease. In fact, a study in the journal </span><em style="line-height: 1.538em;">Neurology</em><span style="line-height: 1.538em;"> found that fitful slumber and sleep deprivation can actually shrink your brain. And short sleepers (those who get less than six hours per night) have an increased risk of heart disease. Even a modest amount of added shut-eye can give big results: In study of sleep-deprived, middle-aged adults, each extra hour of rest decreased the risk of coronary artery calcification (which may cause heart disease) by about a third.</span></p>
<p><strong style="line-height: 1.538em;">Consider</strong><strong style="line-height: 1.538em;"> Meditation. </strong><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/meditate-better-health#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">Meditation</a><span style="line-height: 1.538em;"> has long been associated with heart-healthy stress reduction, but it’s also been shown to improve LDL levels and, most recently, decrease the risk of dementia and Alzheimer’s disease. Take a few minutes at around the same time every day to </span><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/more-techniques/beneficial-breathing-techniques#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">focus on your breathing</a><span style="line-height: 1.538em;"> or listen to a meditation CD before you turn in for the night. Read our article, <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/meditate-your-way-younger-brain">Meditate Your Way to a Younger Brain</a>, to learn more about the brain benefits of meditation and </span><a href="http://www.canyonranch.com/your-health/mind-spirit/achieving-wellbeing/meditation/60-second-meditations#fbid=8ZqLUd-PrYo" style="line-height: 1.538em;">how to work it into your daily life</a><span style="line-height: 1.538em;">.</span></p>
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<div class="field-item even">Alzheimer’s Foundation</div> <div class="field-item odd">American Journal of Preventive Medicine (July 2014)</div> <div class="field-item even">JAMA Internal Medicine (January 2010)</div> <div class="field-item odd">JAMA Neurology (May, August 2014, January 2013)</div> <div class="field-item even">Harvard Medical School </div> <div class="field-item odd">Mayo Clinic</div> <div class="field-item even">Mayo Clinic Proceedings (November 2013)</div> <div class="field-item odd">Wageningen University</div></div></div><div class="field field-name-field-art-author-bio field-type-text-long field-label-above">
<div class="field-label">About the author&nbsp;</div>
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<div class="field-item even">Susan Jara is a health editor and writer based in New Jersey. Her work has appeared in Bergen Health &amp; Life magazine, EverydayHealth.com and Lifescript.com.</div></div></div>Fri, 24 Oct 2014 18:08:34 +0000JenAbbasi6756 at http://www.canyonranch.comThe (Brain) Power of Social Networkshttp://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/the-brain-power-social-networks
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<div class="field-item even">Maintaining strong relationships feeds your soul and has a positive influence on your physical health—but it can help your cognition, too</div></div></div><div class="field field-name-field-author field-type-text field-label-inline clearfix">
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<div class="field-item even">Canyon Ranch Staff</div></div></div><div class="field field-name-field-art-reviewed-by field-type-entityreference field-label-inline clearfix">
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<div class="field-item even"><a href="/lenox/resort/our-experts/cynthia-geyer-md">Cynthia Geyer, M.D.</a></div></div></div><div class="article-date-created clearfix">Published: October 17, 2014 </div><div class="field field-name-field-editorial-policy field-type-fixed-field field-label-hidden">
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<div class="field-item even"><p><a class="editorial-policy-link" href="/your-health/editorial-policy">Editorial Policy</a></p>
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<div class="field-item even"><p>Thank goodness for family and friends. Not only do they give you someone to rely on when you need help moving a couch or watching your dog while you’re on vacation, but they often positively influence your physical health—the friend who holds you to task on that daily run; the mother who keeps giving you new ways to prepare healthful foods; the co-worker whose <a href="http://www.canyonranch.com/your-health/health-healing/feeling-better/smoking-cessation/conquering-your-smoking-triggers">smoking cessation</a> inspires you to stay cigarette-free. Beyond the influence they have on <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/how-healthy-are-you/what-does-wellness-really">your wellness</a> that’s plain to see, though, you may also owe them a ‘thank you’ for a benefit of their company that you can’t—<a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/8-surprising-ways-stay-sharp">improved brain health</a>.</p>
<p>The reasons are numerous (and impressive), and they are rooted in the impact your social network can have on reducing your stress level. “We know that chronic stress is linked to higher levels of <a href="http://www.canyonranch.com/your-health/health-healing/understanding-your-health/ultraprevention/what-cortisol">cortisol</a> (the “stress hormone”) which may result in fewer neurons; reduced elasticity in arteries (which can impede blood flow) and lower levels of something called BDNF, or brain-derived neurotrophic factor,” which is crucial for the functioning of nerve cells in the brain, says Cindy Geyer, M.D., medical director at Canyon Ranch in Lenox, Mass. And the more your tension persists, the less GABA (gamma-aminobutyric acid)—a calming neurotransmitter that helps protect you from the effects of stress—your body produces. Social connections help you <a href="http://www.canyonranch.com/your-health/mind-spirit/managing-lifes-challenges/handling-stress/combatting-the-effects-stress">keep your stress in check</a>—giving you a feeling of support, a source of laughter—which is especially powerful at fortifying your brain’s gray matter against these threats.</p>
<p>What’s more, says Dr. Geyer, those with strong social connections and less stress are more likely to have more volume in the hippocampus (related to memory storage) and the frontal lobe (which regulates decision-making and problem-solving) than their counterparts. “These individuals may also have more and larger neurons, and more glial cells—a type of brain cell that produces more GABA and neurotrophic factors, proteins that help neurons grow and survive,” she adds.</p>
<p>One evolutionary anthropologist, Robin Dunbar, Ph.D., has even correlated humans’ brain <em>size</em> (specifically the neocortex, which handles higher mental functions) with the size of social groups: The more relationships our early ancestors had, the bigger their brains, he found. This may be a key reason why our brains are so large, in fact (and too hefty for our bodies compared to other mammals). A Georgetown University scanned the brains of people who undertook extreme acts of altruism—in this case, donating a kidney to a complete stranger—and found that the size of the right amygdala, which is where emotions are processed and integrated, was larger in the altruists and that they showed more empathy to people expressing fear. Research like this indicates that, “when you are in social networks and you reach out and connect, you may actually be able to change the size of your brain by your actions,” says Geyer.</p>
<p>How, exactly, does your goofy brother or dependable neighbor have this much influence? “If someone is there for you and it’s a positive interaction, then the hormone oxytocin is produced, and that actually blunts that physiologic response to stress,” says Dr. Geyer. “When we relax and connect with others in a positive way, cortisol levels go down and blood vessels respond by dilating and improving blood flow.”</p>
<p>Social connections can help ease <a href="http://www.canyonranch.com/your-health/mind-spirit/managing-lifes-challenges/understanding-emotions/the-shades-depression">depression</a>, too, and even reverse the impact it has on the brain, she adds: “Research suggests that when depression is treated (in whatever way it’s treated—whether through connection to others, exercise, improved diet, antidepressants or psychotherapy) and it lifts, there’s a rebound in the volume in the hippocampus.” Studies have also shown that having more social support corresponds to fewer days of sadness and depression and more days of feeling vibrant. Some of depression’s common symptoms—mental fogginess, trouble with concentration and memory—are well-known to deplete brainpower, and untreated depression and chronic stress may even contribute to changes in the brain that play a role in mental disorders.</p>
<p><strong>Relationships That Matter</strong><br /><br />Connecting with others doesn’t mean you have to be a social butterfly. What matters is the <em>quality</em> of your interactions, Geyer says. “If the contact with someone is hostile or unsupportive, it may actually exacerbate the stress response.” So while people who make you feel more supported and happier will in turn help make you healthier and possibly longer-lived, the reverse can also be true. Those in your life who are critical, demanding, upsetting or who make you feel depressed or anxious can be damaging to your health, physically and mentally.</p>
<p>And it’s worth remembering that feeling isolated and lonely is not the same as preferring to be on your own, in solitude. While humans crave connection with others, how much interaction we need and what kind vary a lot. One study out of the University of Michigan found that talking to someone for just 10 minutes a day improved memory and cognitive performance on tests, though the more interaction the study participants had, the better their test scores. Having a robust social network may be particularly important for maintaining mental ability in older people.</p>
<p>Does all that time spent of Facebook, or your other favorite social networking website, provide the same brain benefit? “It can be a useful adjunct to augment face-to-face connections,” says Dr. Geyer. “It really depends: If you use it to reconnect with friends you haven’t seen in years, stay in touch with others and share photos, and you still see these people in-person once in a while, then it might have a positive effect. But those who use virtual connections to <em>replace</em> the real thing may actually end up feeling more isolated and lonely.”</p>
<p>More: <a href="http://www.canyonranch.com/your-health/health-healing/staying-healthy/brain-fitness/how-your-brain-changes-age">How Your Brain Changes with Age</a></p>
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<div class="field-label">Reference(s)&nbsp;</div>
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<div class="field-item even">Centers For Disease Control and Prevention</div> <div class="field-item odd">Georgetown University</div> <div class="field-item even">Health Psychology</div> <div class="field-item odd">Journal of the American College of Cardiology</div> <div class="field-item even">Journal of Clinical Endocrinology &amp; Metabolism</div> <div class="field-item odd">Molecular Psychiatry</div> <div class="field-item even">National Institutes of Health</div> <div class="field-item odd">Personality and Social Psychology Bulletin</div> <div class="field-item even">Psychosomatic Medicine</div> <div class="field-item odd">Trends in Cognitive Science</div> <div class="field-item even">University of California, Berkeley</div></div></div>Fri, 17 Oct 2014 21:47:22 +0000JenAbbasi6731 at http://www.canyonranch.com